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Active Menopause Program by Dr. Ashwini Marathe

 

Strong. Steady. Supported — through every stage of menopause.

 

Why This Program Exists

Hot flashes. Joint stiffness. Fatigue. Mood swings.
You’re told — “It’s just menopause.”
But what if these symptoms are not something to endure, but something you can manage and master?

Menopause is a biological transition, not a decline.
Your body changes — hormones shift, muscles lose tone, bones lose density, and metabolism slows —
but with the right movement, breath, and recovery, you can restore strength, stability, and energy at any age.

That’s where Dr. Ashwini Marathe’s Active Menopause Program comes in.

 

What It Is

A 3-times-a-week fitness and physiotherapy-based program designed to help women in their 40s, 50s, and beyond stay strong, pain-free, and hormonally balanced.

Created by Dr. Ashwini Marathe (Doctorate in Physiotherapy, USA) — a women’s health physiotherapist with 18+ years of experience —
this program blends functional fitness, physiotherapy, and mindful movement to help you feel confident and capable again.

 

Who It’s For

This program is perfect for women who:

  • Are in peri-menopause, menopause, or post-menopause

  • Feel stiffness in joints, hips, or back

  • Experience loss of muscle tone or slower metabolism

  • Have trouble sleeping or feeling “low on energy”

  • Want to exercise safely without joint pain or fatigue

  • Need a program that understands the changing female body

 

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Why Menopause Needs a Specialized Approach

During menopause, estrogen and progesterone levels decline, affecting:

  • Bone metabolism → leading to reduced bone density

  • Muscle mass & collagen → causing stiffness and loss of tone

  • Tendon elasticity → increasing risk of injury

  • Pelvic floor support → raising risk of incontinence or heaviness

  • Thermoregulation & mood → impacting sleep, energy, and motivation

Research shows that targeted resistance training, breathwork, and posture correction significantly improve muscle strength, bone density, balance, and mood during menopause.
(Sources: Daly et al., 2023; Heiss et al., 2022; NAMS Position Statement 2023)

 

Program Focus Areas

Each session is designed to balance strength, mobility, and recovery with safety and purpose.

1️⃣ Activation & Awareness

  • 360° breathing, posture reset, and pelvic floor connection

  • Understanding your new hormonal baseline

2️⃣ Stability & Mobility

  • Joint-friendly strengthening for hips, knees, and back

  • Dynamic balance and coordination drills

3️⃣ Strength & Endurance

  • Low-impact resistance training for muscle and bone health

  • Cardiovascular conditioning that’s safe for midlife joints

4️⃣ Functional Integration

  • Everyday movement retraining — climbing stairs, lifting, walking without pain

  • Body alignment and energy efficiency

5️⃣ Mind-Body Renewal

  • Guided relaxation, breathing, and mindfulness to reduce stress and improve sleep

 

Structure & Support

Frequency: 3 sessions per week
Duration: Monthly program (renewable)
Format: Online or In-Clinic (Thane)

 Each month progresses through:
Activation → Control → Load Integration → Advanced Integration → Functional & Dynamic Phase

 

Progressive layering ensures you build strength safely, without aggravating joints or fatigue.

 

What You’ll Achieve

✔ Improved muscle tone & joint mobility
✔ Reduced hot flashes and fatigue
✔ Stronger bones & better balance
✔ Better posture and core stability
✔ Renewed energy and confidence
✔ Emotional and physical resilience

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Why Choose Dr. Ashwini Marathe

  • Doctorate in Physiotherapy (University of Montana, USA)

  • 18+ years of experience in Women’s Health & Orthopedic Rehab

  • Certified in Pelvic Floor & Menopause Physiotherapy

  • Combines biomechanics, yoga, and physiotherapy science

  • Has guided 500+ women across India & abroad

 

What Makes This Program Unique

  • Menopause-specific movement science — every exercise is joint-safe and hormone-smart

  • Evidence-based physiotherapy principles (not generic workouts)

  • Focus on function, not fatigue — adapt sessions to your energy levels

  • Holistic approach — includes breathwork, mindfulness, and ergonomics

  • Sustainable lifestyle guidance — posture, sleep, stress, and nutrition cues

 

How It Works

1️⃣ Book Your Assessment Session
Posture, mobility, and hormonal readiness assessment

2️⃣ Get Your Personalized Plan
Custom workout roadmap based on your fitness, bone density, and energy levels

3️⃣ Join 3 Live Sessions/Week
Guided by physiotherapists, adjusted for your unique needs

4️⃣ Track & Progress Monthly
Assess improvements in strength, stamina, and comfort

 

Program Format

Format: Online/Offline

Includes:
✔ 1:1 assessment
✔ Guided small-group sessions
✔ Posture & pain analysis
✔ Monthly progress tracking

 

Because Menopause Doesn’t Mean Slowing Down — It Means Moving Smarter

This is your time to rebuild strength, redefine aging, and feel alive again —
with science, movement, and mindful care guiding every step.

➡ Book Your “Active Menopause” Consultation Today!
WhatsApp: +91 97699 38795
 

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